Week 2 Workout 4

Deadlifts

140kgs x 3
160kg x 3
190 kgs x 5

Tore my callus again so that was the end of that session. Wish I'd taken an extra day off like I felt like.

Thats the second time i've forced a deadlift session and it never ends well.

Will be listening to my body a bit more now.

Week 2 Workout 1

Bench

72.5 x 3
82.5 x 3
92.5 x 5

Heavy DB press

30kg x 8
x 8
x 8
x 6

Kinnely Curls
(laying explosive db extensions)

10kg x 12
10kg x 8
12.5 x 8
x6

Ultra wide bench

60 x 8
60x 8
- hammer curls 12.5x10
60x8
-12.5 x 9
60x8
-12.5 x 8

Week 2 workout 2

Squats

117.5 x 3
133.75 x 3
150 x 8*

Tire flips

260kg 5x3

GHR - BW*
- Failure

x 16
x 13
x 8
x 10

Kneeling pull downs

90lb x 8
95 x 8
x 7
x 8

Week 3 Workout 3

Shoulders

42.5 x 5
47.5 x 3
55 x 4

Seated KB Press

16kg x 12
16kg x 12
16kg x 12
16kg x 12

Balcombs*

5kg clubs x 8
5kg x 8
5kg x 8

Rickshaw shrugs

0kg x 15
40kg x 15
40kg x 15
40kg x 15
40kg x 15

*

WO1 - ME Bench
* - 3 week wave per main exercise
* - 2-3 extra exercises + heavy abs

WO2 - DE Lower
* - 3 week wave per main exercise
* - 2-3 extra exercises
* - Modified BW GHR

WO3* - DE Bench
** - 3 week wave per main exercise
*** - Chains instead of bands
*** - Volume benching 60%/50% x 8 x 4
*** - Include 5/3/1 Military Press

WO4 - ME Lower
** - 2-3 Week wave per main exercise
** - 2-3 extra exercises + Heavy Abs


Goals:
*** - Increase hip strength
*** - Continue Shoulder development
*** - Gain Mass through volume work
*** - Improve GPP (Prowler work x2 week)


Core Exercises:

DE Lower

1st Wave: Saftey Bar Box Squat 12x2
2nd Wave: Saftey Bar Box Squat + Chains 8x2
** (Cambered bar?)

DE Bench

** Chains 9x3
*
ME Lower
*
** Rack Pulls (below knees)
** Box Squats w/ differant bars
** Sumo Pulls
** Good Mornings - 3RM & 1RM
* - Suspended
* - Seated
* - Standing w/ differant bars

ME Bench
*
* - Floor press + Chains
* - Cambered Bar
* - ???
**

Additional Exercises:

Lower

* Dimel Deadlifts
* Lunges
* Hip Thrusters
* Heavy double KB Swings
* GHR (different styles)
* Reverse Hyper
* Strongman work? (farmers walks, tyre flips, stones etc)

Upper

** Volume Benching
** 4 Board close grip tricep press, Heavy 4x 3-5
** Hammer Curls
** Military Presses (variations)
** Tate presses etc
** Pull Ups
** BB Rows (Heavy)

Extra Workouts:

* Band work
* Foam Rolling
* Walking 1/2x a day

First rough draft of my next training cycle.

WO1 - ME Upper

Cambered bench - med grip

Bar x 6
40kg x 6
60kg x 3
70 x 3
80 x 3
85 x 1
90 x 1
95 x fail just off lockout.*

Really thought I was going to grind that out but I don't think I tracked the bar path properly and couldn't get it moving back over my face enough.*

531 Military Press

40x 5
45x 5
50x 5

Heavy DB press

30kg x 6
30 x 6
30 x 6
35 x 6
35 x 4

Bent over bb rows

60 x 8
80 x 8
80 x 8
80 x 8
80 x 6*

**

Cambered bar. Not sure much it weighs. It's actually slightly longer than most of the bars, plus has those handles. Not sure why? Rows maybe.

i have never used a cambered bar. the gym i train at doesnt have one.. i can get onto a gym on a military base but thats like 25 min away compared to 5minutes for my old highschool. how much does that xtra ROM change things?

WO2 DE Lower

Box squats - Saftey squat bar
>1 Min breaks

125kg x 2 x 10

In 13:30

Hip Thrusters

60kg x 10
x 10
x 10
x 10
x 10

GHR - BW
Full negative. Really focussed on lower back arch.
8 x 4

Reverse Hyper - Static Starts

0kg x 8
40kg x 10
x 10
x 10

Kneeling pulldowns

80lb x 8
90 x 10
x 8
x 8
x 8

At the risk of taking on Thremps fury, not 100% sure but i've always assumed it to be like deadlifting from deficit, just putting extra strain on one part of the lift.

Of course with those retarded handles in the way I was using a much closer grip than I usually would but it still felt a lot harder, thats a fairly big curve. It certainly helps in forcing you to keep your body rock solid though, if you get loose and loose your base you've got no chance of getting out of the hole.

WO3 DE Bench

Bench - 3 diff grips. Sub 1min breaks

65kg x 3 x 9*


Volume bench - Wide grip
60% 4x8
40% 4x8

60kg x 15
x 15
x 15
x 14

45 kg x 15 x 4**

4 Board CG Bench 5-6reps

100kg x 5
x 3

Kennelly presses/pull ups med grip*

9kg x 10 / 5
x 3

9kg x 8

Cambered bars are not in my realm of esoteric conjecture. Sorry.

WO4 ME Lower

Suspended cambered bar gm - 1RM

Bar x 3
Bar x 3
60kg x 3
60kg x 4
100 x 3
100 x 3
100 x 2
(messing with chain length/ belt placement leaving it back where I started with 4 links hanging)
120 x 1
140 x 1
150 x 1
160 x 0*

Weighted 45deg back raise

BW x 8
15kg x 8 x 4

45 deg obliques

BW x 12/s x 4

Pretty dissapointed with this workout. Regressed quite a bit from when I last peaked on suspended GM's (160kgs x 3) so going to give them a rest for the forseeable future. Going to have to tweak my diet a bit as well, or sleep more... when they add 6 extra hours to the day

Extra WO1
All 1min breaks

Reverse grip BB rows

Bar x 10
40 x 10
55 x 8 x 4

Incline DB press

17.5kg x 20
x 15
x 12
X 10

Tricep Pushdowns - mini band*
100 reps

40
20
20
20 *